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Scarborough Indoor Track
Warm-up
Printable Version
10 Laps- Easy pace
· Up
on toes in
· Up
on toes out
· Up
on toes backward
· Walk
on heels
· 15
push-ups
· 50
crunches
· Single
leg ankle bounce- 15 on each leg
· Double
leg ankle bounce – 15
· High
leg kicks- 10 each leg
· Lateral
leg swings – 10 each leg
· Lunge
walk – 2x 30m
2 Laps-- tempo pace
· Fire
Hydrant circles – 5 each leg
· Fire
Hydrant – 5 each leg
· Iron
Cross – 5 each leg (on M, W, F)
· Running
backwards
· Side
slide w/arm swings
· Carioca
to left and right
· Fast
leg series 3x30m
· Running
high knees 3x30m
· High
Knee butt kicks – 3x30m
· Kick
outs – 3x30m
· 15
push-ups
· 50
crunches
· Running
backwards
· 1
lap of ins and outs (jog turn/sprint straightaways)
· Build-ups
5x30m @ 50%, 60%, 70%, 80%, 90%
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